If you have to scale, and many will, try to choose something that allows you to add a little something each round. If 95 is spicy by itself, than maybe just stick to that the entire time.

Tuesday

With a running clock:

…at the 0:00
AMRAP 6:
15 Cal Assault Bike
10 Hang Power Snatch 95/65

rest 4mins

…at the 10:00
AMRAP 6:
10 Cal Assault Bike
15 Pull-Ups

rest 4mins

...at the 20:00AMRAP 6:15 Cal Row10 Power Snatch 95/65

rest 4mins

…at the 30:00AMRAP 6:10 Cal Row15 HSPU’s

Each section has 25 reps so your score will be easy to add up and convert to rounds and reps. Ladies 12 and 7 cals. Lets go to work on these 6min. sections today! Earn that 4min. Rest!

Wednesday

Back Rack Lunge (5 each leg)

Take your time and get good controlled reps here. Don’t alternate today either. Stay on 1 side for all 5 and then switch to the other leg.

*immediately superset with deadlifts (below)

Weightlifting

Deadlift (10 reps )

10 reps is a lot, so go a little lighter on the weight today. We have been doing tons of heavy deads for a while so something a little lighter today for high reps is in order. DO NOT go so fast that the bar bounces. Controlled sexy reps. Serious Booty Work today.

*Rest 2min. And start back on the lunges. 5 sets total or 20min. (whichever comes first)

Everyone remembers the first time they did “Fight Gone Bad” right? Well… I don’t think you will ever forget the this team version I just came up with either. Only 1 person works a time and you are trying to get as many reps as possible at each station. NO REST between stations. As soon as the 2min. is up, you have to switch. No reps count past that point. Keep score today as I am really interested in these scores 🙂 A pro score solo with 1min. at each station is 500+. Can you get 1000+ as a team?

Weekly updates

Christmas Eve 9am class only with Coach Neil. Bring a friend there will be WODS. (CrossFit and Non Crossfit)

Sunday

Sunday Service at 9;30 w Coach Doug

Weekly updates

Christmas Eve 9am class only with Coach Neil. Bring a friend there will be 2 WODS. (CrossFit and Non Crossfit)